Hook: Why a 60‑Year‑Old Fitness Model Still Turns Heads
When Gregg Avedon, the iconic fitness model who defined beach‑body aesthetics in the ’90s, hits the gym at 60, he doesn’t need fancy equipment or endless cardio sessions. His secret? A straightforward 3‑day training split he’s followed for two decades. This routine proves that consistency, not complexity, builds lasting strength and a lean physique.
What Is the 3‑Day Training Split?
The split is a classic push‑pull‑legs (PPL) format, divided into three distinct workouts that hit every major muscle group while allowing ample recovery. Here’s the basic layout:
- Day 1 – Push: Chest, shoulders, triceps
- Day 2 – Pull: Back, biceps, rear delts
- Day 3 – Legs: Quads, hamstrings, glutes, calves
Each session lasts 45‑60 minutes, emphasizing compound movements, moderate volume, and progressive overload.
Day‑by‑Day Breakdown
Day 1 – Push (Chest, Shoulders, Triceps)
Goal: Build pressing power and shoulder stability.
- Barbell Bench Press – 4 sets of 8‑10 reps
- Incline Dumbbell Press – 3 sets of 10‑12 reps
- Overhead Press (Barbell or Dumbbell) – 4 sets of 8‑10 reps
- Lateral Raises – 3 sets of 12‑15 reps
- Triceps Rope Push‑Down – 3 sets of 12‑15 reps
- Close‑Grip Bench Press – 2 sets of 8‑10 reps
Keep rest periods to 60‑90 seconds to maintain a mild metabolic stress that supports muscle growth without sacrificing strength.
Day 2 – Pull (Back, Biceps, Rear Delts)
Goal: Strengthen the posterior chain and improve posture.
- Deadlift – 3 sets of 5‑6 reps (focus on form, not maximal weight)
- Pull‑Ups or Assisted Pull‑Ups – 4 sets to failure
- Barbell Row – 4 sets of 8‑10 reps
- Face Pulls – 3 sets of 15‑20 reps
- Barbell Curl – 3 sets of 10‑12 reps
- Hammer Curl – 2 sets of 12‑15 reps
Gregg emphasizes a controlled eccentric phase (the lowering part of each lift) to maximize muscle tension.
Day 3 – Legs (Quads, Hamstrings, Glutes, Calves)
Goal: Build functional lower‑body strength and improve mobility.
- Squat (Back or Front) – 4 sets of 8‑10 reps
- Romanian Deadlift – 3 sets of 10‑12 reps
- Lunges (Walking or Stationary) – 3 sets of 12 reps per leg
- Leg Press – 2 sets of 12‑15 reps
- Standing Calf Raise – 4 sets of 15‑20 reps
- Core Circuit (Plank, Russian Twist, Hanging Leg Raise) – 3 rounds, 30‑45 seconds each
Gregg likes to finish with a brief mobility drill—hip flexor stretch and ankle dorsiflexion—to keep joints healthy.
Why This Split Works for All Ages
Consistency, simplicity, and recovery are the three pillars of Gregg’s approach:
- Consistency: By training only three days a week, the routine fits busy schedules and reduces burnout.
- Simplicity: Focusing on compound lifts ensures maximum muscle recruitment with minimal equipment.
- Recovery: Each muscle group gets at least 48‑72 hours to repair, a factor that becomes increasingly important after 40.
Research shows that moderate volume and adequate rest lead to better long‑term hypertrophy and joint health, especially for athletes over 50.
Actionable Tips to Implement the Split Today
1. Start with Light Weights
If you’re new to the routine, begin with 50‑60% of your estimated 1‑RM. Focus on perfect form for the first two weeks before adding weight.
2. Track Progressive Overload
Log every session. Aim to increase the load by 2.5‑5 lb each week or add an extra rep while keeping the rep range constant.
3. Prioritize Warm‑Up and Mobility
Spend 5‑10 minutes on dynamic stretches—arm circles, leg swings, band pull‑aparts—before each workout.
4. Use a Rest‑Timer
Set a timer for 60‑90 seconds between sets to keep intensity high and sessions under an hour.
5. Listen to Your Body
If joints feel sore, swap a heavy compound for a lighter variation (e.g., dumbbell press instead of barbell). Recovery is a non‑negotiable part of the program.
Conclusion: Your Path to a Lifetime of Strength
Gregg Avedon’s 3‑day training split isn’t a quick fix; it’s a sustainable system that has stood the test of time. By embracing compound movements, disciplined progression, and ample recovery, anyone—whether you’re 20 or 60—can build a strong, lean physique.
Ready to start? Grab a notebook, schedule your three gym days, and follow Gregg’s blueprint for the next 12 weeks. Track your progress, stay consistent, and watch the transformation unfold.
Want more proven routines from fitness legends? Subscribe to our newsletter and receive a free 4‑week workout planner today!